Healthy Orange Chicken

Healthy Orange Chicken is a delightful twist on a classic dish that brings flavor and nutrition right to your table. This recipe is perfect for busy weeknights or casual gatherings, offering a burst of citrus goodness without the guilt. Packed with real ingredients and gluten-free options, this Healthy Orange Chicken will satisfy your cravings while keeping your diet on track.

Why You’ll Love This Recipe

• Quick Preparation: With only 15 minutes of prep time, you can whip up this meal in no time.
• Flavorful Sauce: The combination of orange juice and coconut aminos creates a rich, tangy sauce that elevates the chicken.
• Nutrient-Rich: Loaded with broccoli and lean protein, this dish provides essential vitamins and minerals.
• Versatile Meal: Perfect for lunch or dinner, you can serve it over rice or enjoy it on its own.
• Low-Calorie Option: This dish keeps calories in check without compromising on taste.

Tools and Preparation

Before diving into the cooking process, gather your tools to ensure everything runs smoothly.

Essential Tools and Equipment

• Skillet
• Blender
• Whisk
• Cutting board
• Knife

Importance of Each Tool

• Skillet: A non-stick skillet allows for easy cooking and reduces the need for excess oil.
• Blender: Using a blender helps create a fine oat flour quickly, making it easier to coat the chicken evenly.
• Whisk: A whisk is essential for mixing ingredients thoroughly, ensuring a smooth sauce without clumps.

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Ingredients

Here are the ingredients you’ll need for this Healthy Orange Chicken:

Protein

• 1 lb chicken tenderloins (or chicken breast)

Oils and Sauces

• 3 tablespoons extra virgin olive oil
• 1 cup orange juice (no sugar added)
• 1/4 cup low sodium chicken broth
• 1/2 cup coconut aminos

Coating and Seasoning

• 2/3 cup gluten free rolled oats (or gluten free oat flour or arrowroot flour for Paleo)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ginger powder

Fresh Ingredients

• 2 green onions (diced)
• 4 cups broccoli florets

How to Make Healthy Orange Chicken

Step 1: Preheat the Skillet

Preheat your large skillet over medium heat. Add the extra virgin olive oil to the skillet once it’s hot.

Step 2: Prepare the Chicken

Chop the chicken into 1-inch cubes. Place them on a plate and pat dry using paper towels.

Step 3: Make Oat Flour

Place the oats in a blender. Blend for about 1 minute until they reach a flour-like consistency. Transfer the oat flour to a plate.

Step 4: Coat the Chicken

Coat each piece of chicken in oat flour thoroughly before placing them into the preheated skillet.

Step 5: Cook the Chicken

Cook the chicken pieces for about 3-4 minutes on one side. Flip them over and cook for another 3-4 minutes until browned on both sides. Remove cooked chicken from the skillet onto a clean plate. You may need to cook in batches based on skillet size.

Step 6: Prepare the Sauce

In a bowl, whisk together orange juice, chicken broth, coconut aminos, garlic powder, and ginger powder. Pour this mixture into the same skillet and bring it to a boil. Let it simmer for about 15 minutes while stirring occasionally until it thickens to a syrup-like consistency.

Step 7: Combine Ingredients

Once the sauce has thickened, add back in the cooked chicken along with sliced green onions. Stir well to combine all ingredients.

Step 8: Cook Broccoli

While your sauce cooks, prepare broccoli by steaming it in water for about 5 minutes or cooking according to your preference.

Step 9: Serve

Serve your Healthy Orange Chicken immediately with sauce drizzled over it alongside steamed broccoli. Enjoy fresh or store leftovers in an airtight container in the refrigerator for up to 5 days.

How to Serve Healthy Orange Chicken

Serving Healthy Orange Chicken can elevate your dining experience and impress your guests. Here are some delightful serving suggestions to enhance this dish.

On a Bed of Greens

• Serve the chicken over a mix of fresh spinach, arugula, or kale for a nutritious twist.

With Brown Rice

• Pair the orange chicken with fluffy brown rice for a wholesome side that absorbs the delicious sauce.

In Lettuce Wraps

• Spoon the chicken into crisp lettuce leaves for a fun and low-carb alternative that makes for great finger food.

With Quinoa

• Combine the chicken with cooked quinoa to add protein and fiber, making it even more filling and nutritious.

How to Perfect Healthy Orange Chicken

To make the best Healthy Orange Chicken, consider these helpful tips that will enhance your dish’s flavor and texture.

• Choose Quality Chicken: Use fresh, high-quality chicken tenderloins for better taste and juiciness.
• Use Fresh Ingredients: Fresh garlic and ginger can significantly elevate the flavors compared to dried versions.
• Monitor Cooking Time: Be careful not to overcook the chicken; it should remain tender and juicy.
• Adjust Sweetness: If you prefer a sweeter sauce, add a bit more orange juice or a touch of honey.
• Thicken Sauce Properly: Keep stirring while the sauce cooks; this will help reach that syrup-like consistency without burning.

Best Side Dishes for Healthy Orange Chicken

Completing your meal with perfect sides can elevate your dish. Here are some great options that complement Healthy Orange Chicken beautifully.

1. Steamed Broccoli
   A classic side, broccoli provides fiber and nutrients that pair well with the savory flavors of the chicken.

2. Cauliflower Rice
   This low-carb option is light yet filling, serving as an excellent base for your orange chicken.

3. Roasted Sweet Potatoes
   The natural sweetness of roasted sweet potatoes balances well with the citrusy flavors of the chicken.

4. Stir-Fried Vegetables
   A colorful mix of bell peppers, snap peas, and carrots can enhance nutrition and add crunch to your plate.

5. Cucumber Salad
   A refreshing cucumber salad tossed in sesame dressing adds brightness and complements the richness of the dish.

6. Grilled Asparagus
   Lightly charred asparagus brings an earthy flavor that pairs delightfully with orange chicken’s sweetness.

Common Mistakes to Avoid

Avoid these common mistakes to ensure your Healthy Orange Chicken turns out perfectly every time.

• Not patting the chicken dry – Failing to pat the chicken tenderloins dry can lead to excess moisture, preventing a nice sear. Always use a paper towel before cooking.
• Using regular soy sauce instead of coconut aminos – Regular soy sauce can overpower the dish with saltiness. Coconut aminos provide a sweeter, more balanced flavor that complements the orange juice beautifully.
• Ignoring the cooking time – Overcooking the chicken can make it tough and dry. Monitor your cooking time closely and remove it once golden brown.
• Skipping the blending step for oats – If you skip blending the rolled oats, they won’t adhere well to the chicken. Make sure to blend until they reach a flour-like consistency for best results.
• Not stirring the sauce frequently – The sauce needs constant stirring as it thickens to avoid burning. Stir every few minutes until it reaches that syrup-like consistency.
• Neglecting steamed vegetables – Serving only chicken without vegetables misses an opportunity for nutrition. Always include steamed broccoli or other veggies for a well-rounded meal.

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Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 5 days.
• Allow the dish to cool completely before sealing it for freshness.

Freezing Healthy Orange Chicken

• Freeze in a freezer-safe container for up to 3 months.
• Separate chicken and sauce if possible to maintain texture.

Reheating Healthy Orange Chicken

• Oven – Preheat oven to 350°F (175°C) and heat for about 15-20 minutes until warmed through.
• Microwave – Use medium power to heat in short intervals of 1-2 minutes, stirring in between for even heating.
• Stovetop – Heat on low in a skillet, stirring frequently until warmed throughout.

Frequently Asked Questions

Here are some commonly asked questions about making Healthy Orange Chicken.

What can I use instead of chicken tenderloins?

You can substitute chicken breast or even turkey if you prefer a different protein option while keeping it healthy.

How do I make this recipe gluten-free?

By using gluten-free rolled oats or oat flour instead of regular flour and ensuring all sauces are labeled gluten-free, this recipe remains gluten-free.

Can I use another type of juice?

Yes! You can experiment with other citrus juices like lemon or lime, but orange juice provides that signature sweetness and flavor balance.

How spicy is Healthy Orange Chicken?

This recipe is not spicy at all; however, you can add red pepper flakes or hot sauce if you like some heat!

Can I add other vegetables?

Absolutely! Feel free to add bell peppers, snap peas, or carrots based on your preference for added nutrients and flavors.

Final Thoughts

Healthy Orange Chicken is not only delicious but also versatile. You can customize it by adding your favorite vegetables or adjusting the sweetness level. Give this easy recipe a try, and enjoy a healthier version of your favorite takeout dish!